Crossfit Garage, Crossfit Towne Lake – CrossFit
As you guys know tonight they announce the third WOD for the Open. IF you are doing the WOD tomorrow today is your day off. If you are not, it’s time for sprint intervals!
Coach’s Choice (No Measure)
hit areas of body use in the strength/skill and WOD sections
Weighted Pull-ups (3×3 Across NOT a Max)
If you do not have strict pull-ups do bent over rows as the sub. The weight should be heavy but with perfect form and never worried about failing.
Sprint intervals (Distance)
30Sec @ 100%
30Sec @ 50%
Pick something different from whatever you did last week.
Distance is not important on this. Just go all out(100%) and then slow down to allow you to keep the pace close on each interval.